Temperatures are warming up, but they still fluctuate. Rain is likely. Flowers are blooming, and so are trees, grasses, etc.--and that means pollen. A wonderful time to walk so long as you do that safely. (Yes, some advice applies every season, which makes it worth repeating.)

Dress in layers of clothing that you can remove (and put in a pack or tie around your waist) as you warm up and put back on as you cool down. Moisture-wicking fabrics are better for you; they keep perspiration off you which prevents over cooling and that chilling effect. Layer hints:

Middle layer(s) provide the needed warmth. Remember several lighter layers are better than one heavy one so you can shed layers in increments.

Carry water. While the lack of hydration isn't likely to lead to heat illness and heat stroke, you still need to hydrate while you exercise. So unless you plan to try to capture rain running off your umbrella, carry some.

If caught in the open, find a low spot so there is higher ground near you if possible--a ditch is great; crouch low, feet together, tuck head, and cover ears (do not lie flat); put a non-metallic insulator between you and the ground.

Avoid trees. Distance yourself from an umbrella or bicycle. At least 15 feet.

Tornadoes. We do get some in this area; while traveling check on the local risk. See Lightning above, first two bullets, for advice.

Run away—a kilometer should do (bees stop once no longer feeling threatened);

Remove stingers by scraping with your fingernail or a credit card;

Apply ice to reduce swelling;

See a doctor if you don’t feel better. For "stinger" (AKA “Africanized”) bee stings, call 911, and get to a doctor ASAP.

Spring is a great time to walk; enjoy it safely.

100 Benefits of Walking for Health

David Sabgir, MD and founder of Walk with a Doc, posted a wonderful list about the benefits of walking, and even provided a link for more information for each. Check it out.

Walking versus Running

2013 research in the American Heart Association's journal of Arteriosclerosis, Thrombosis and Vascular Biologyfound that walkers lowered their risk of high blood pressure, high cholesterol, and diabetes just as much as runners.

Beth Israel Deaconess Medical Center's summary notes that "Walking and running involve the same muscle groups and the same motions — though at different intensities — and that could be the reason why both forms of exercise improve health. So, if you go for a three-mile walk and expend the same amount of energy as someone who runs the same distance, both of you reduce your risk of cardiovascular problems by about the same amount."

For anyone confused about which is better for you, walking or running, knee problems aside, this is important supporting evidence.

Want to read the medical research? (I quickly gave up.) Here's a link.